10 foods to take care of your skin during this heat wave

Properly protecting ourselves from the harmful rays of the sun is something we should do all year round, but especially when a heat wave hits, where our skin is exposed to the sun for several hours. In addition to sunscreen, caps and hats, and continually hydrating ourselves to combat the effects of excess heat on our body, it is important to keep in mind that food can provide protection to our skin, helping to take care of it naturally.

From nuts to refreshing and delicious fruits, there are foods that are rich in antioxidants and vitamins, which help you protect yourself from the sun while enjoying a healthy and tasty diet. Take note of the foods that, if you haven’t already, you should include in your daily menu!

• Tomatoes. They contain lycopene, an antioxidant that can help protect skin against damage caused by ultraviolet (UV) radiation from the sun. The varieties of this food are numerous and the way to consume them is the same; from a salad to a delicious gazpacho. Tomato is one of your best allies to take care of your skin against the harmful effects of the sun’s rays.
• Carrots and pumpkins. Rich in beta-carotene, an antioxidant that can help protect the skin and keep it healthy. You can consume them in cream, baked, as a garnish and, in the case of carrots, raw. A perfect and healthier snack to ‘sin’ between meals while protecting your skin.
• Red peppers. They contain high amounts of vitamin C, which can help protect the skin and stimulate collagen production.
• Spinach, broccoli and green leaves. They are sources of lutein, an antioxidant that can help protect eyes and skin against sun damage. Additionally, broccoli contains sulforaphane, a compound that can help protect the skin against the damaging effects of UV rays.
• citrus fruits, such as blood oranges and watermelon that contain lycopene and beta-carotene, blueberries, rich in antioxidants, lemons, limes, etc. All citrus fruits are rich in vitamin C, which helps in collagen production and can reduce damage caused by UV rays.
• Nuts and seeds. They are sources of vitamin E, an antioxidant that can protect the skin against free radicals generated by sun exposure. So a perfect idea for a mid-morning or mid-afternoon snack, a handful of hazelnuts, pistachios, walnuts or almonds. Your skin will notice it!
• fatty fishsuch as salmon, sardines and herring, which are rich in omega-3 fatty acids, which can help reduce skin inflammation caused by sun exposure.
• Eggs. In addition to being a source of protein, eggs also contain vitamin E, which can be beneficial for skin health.
• green tea It contains polyphenols that can help protect the skin against sun damage and prevent premature aging. With ice and a little lemon in summer, a refreshing, satisfying and delicious drink.
• Chocolate negro, It is rich in flavonoids, which may have antioxidant effects and protect the skin against sun damage. So ‘sin’ and including an ounce in our daily diet will help you take care of your skin from the harmful effects of the sun’s rays.

jcp